Yoga for Menopause

Menopause brings a whirlwind of physical and emotional changes that can leave you feeling disconnected from your own body. Yoga offers a compassionate, adaptable approach to support you through this natural transition, helping you find balance, strength, and peace during perimenopause and beyond.

You can also read our Spotlight article on menopause yoga with Caroline Butler.

Why is yoga beneficial for women experiencing menopause?

The hormonal fluctuations of menopause affect every system in your body, from sleep patterns to joint health. Rather than viewing this as something to endure, yoga provides practical tools to work with these changes, offering both immediate relief and long-term support for your wellbeing.

Easing stress and regulating your nervous system

Menopause naturally triggers your stress response system as hormone levels shift and fluctuate. The combination of gentle movement and conscious breathing in yoga activates your parasympathetic nervous system—your body's "rest and restore" mode. This can:

• Reduce cortisol levels and ease anxiety around menopausal changes
• Lower blood pressure and heart rate during hot flushes
• Create a sense of calm and groundedness when emotions feel overwhelming

Breathing practices like alternate nostril breathing and cooling breath techniques are particularly effective for managing hot flushes and night sweats. Many women find that just 10-15 minutes of breath-focused practice can shift their entire day, creating resilience for whatever symptoms arise.

Supporting emotional wellbeing through transition

Menopause often brings unexpected emotional intensity—mood swings, irritability, sadness, or anxiety that feels beyond your control. Yoga creates a safe space to acknowledge these feelings without judgement whilst developing tools to navigate them skillfully. Regular practice can:

• Stabilise mood fluctuations through consistent nervous system regulation
• Improve self-compassion during a time when your body feels unpredictable
• Boost confidence and body acceptance as your physical form changes
• Provide a sense of agency and empowerment over your menopausal experience

The combination of mindful movement and meditation helps create emotional space between stimulus and response, allowing you to choose how you engage with challenging moments rather than feeling swept away by them.

Maintaining flexibility and building supportive strength

Declining oestrogen levels affect bone density, muscle mass, and joint lubrication, often leading to stiffness and increased injury risk. Yoga's emphasis on mobility and functional strength directly addresses these concerns:

• Joint health: Gentle movements lubricate joints and maintain range of motion in shoulders, hips, and spine
• Bone strengthening: Weight-bearing poses like Warrior II and Tree Pose help maintain bone density
• Muscle preservation: Holding poses and flowing sequences build lean muscle mass to support metabolism
• Balance improvement: Standing poses and balance challenges reduce fall risk as proprioception changes

Unlike high-impact exercise that might feel overwhelming during menopause, yoga builds strength gradually whilst honouring your body's changing needs and energy levels.

Managing common menopause symptoms

Many women discover yoga's remarkable ability to address specific menopausal challenges:

Hot flushes and night sweats: Cooling poses like Forward Folds and Legs-up-the-Wall, combined with extended exhale breathing, can provide immediate relief and reduce flush frequency over time.

Sleep disturbances: A gentle evening practice with restorative poses and yoga nidra helps calm an overactive mind and prepare your nervous system for rest.

Brain fog and concentration issues: The mindfulness component of yoga sharpens mental clarity and improves focus, whilst inverted poses increase circulation to the brain.

Weight gain and metabolic changes: While yoga isn't primarily a weight-loss tool, regular practice supports healthy metabolism, reduces stress-related eating, and improves body composition through muscle building.

Joint aches and muscle tension: Therapeutic sequences targeting common problem areas—neck, shoulders, lower back, and hips—provide both immediate relief and long-term joint health.

Anxiety and mood changes: The meditative aspects of yoga regulate neurotransmitters like GABA and serotonin, naturally supporting emotional balance.

Always listen to your body and adapt your practice to your current symptoms. On days when fatigue is overwhelming, choose gentle, supported poses. When energy feels scattered, focus on grounding postures and steady breathing.